Workout of the Day

« January 26, 2026 »

3/4/5/4/3 minutes with 2 minutes rest

An interval pyramid starting at 3 minutes, increasing by 1 minute each interval to a maximum of 5 minutes and then back down to 3 minutes. 2 minutes rest between intervals.

Pos.	Name	Age	Location	Country	Club/Affiliation	Result	Pace
1	Jonas Östlund	38	Säter	SWE		5,607	1:41.6
2	Nicholas Pryszlak	46	NJ	USA		5,454	1:44.5
3	Bill Ellboj	37	Stockholm	SWE		5,415	1:45.2
4	Ståle Grøthe	48		NOR		5,318	1:47.1
5	James Poulter	40		GBR	GARAGEATHLETE	5,261	1:48.3
6	Hans Erik Tjernsberg	40		NOR		5,191	1:49.8
7	Phil Roby	45		GBR		5,185	1:49.9
8	Willie Potgieter	24		JPN		5,119	1:51.3
9	Michael Strudwicke	54		GBR	Royal Air Force (UK)	5,024	1:53.4
10	Joe Krakker	40		USA		5,008	1:53.8
11	Billy Kershaw	47		GBR		4,968	1:54.7
12	Sam Wilson	29		USA		4,957	1:54.9
13	Jake Forsman	41		USA		4,898	1:56.3
14	Ferdinand W	47	Passau	GER	SUB-7 IRC	4,877	1:56.8
15	Henrik Nilsson	29		SWE		4,857	1:57.3
16	Urs Wiederkehr	60	Zurich	SUI		4,853	1:57.4
17	Antoine Gueroult	34		FRA		4,844	1:57.6
18	Víctor Hernández Alvarado	50	Las Palmas de Gran Canaria	ESP		4,821	1:58.2
19	Jedadiah Schaller	47		USA		4,820	1:58.2
20	Helmut Berger	62	Altmünster	AUT	The Diamonds (Over Sixties Erging Group)	4,781	1:59.2
21	Adrien Schiada	33		FRA		4,769	1:59.5
22	Markus Hirsch	51		GER		4,752	1:59.9
23	Will Campbell	38		AUS		4,689	2:01.5
24	Aaron Curtis	53		AUS		4,688	2:01.5
25	Anthony Baillarger	40		FRA		4,665	2:02.1
26	Juha Korpela	45		FIN		4,655	2:02.4
27	Jack Lange	62	My garage	FIN		4,650	2:02.5
28	Daren Haseldine	59	Abergele	GBR	The Diamonds (Over Sixties Erging Group)	4,640	2:02.8
29	Sena Dubois	36		AUS		4,631	2:03.0
30	Quentin Vuillot	37		FRA		4,601	2:03.8
31	Papa Tango	59	Wyandotte, MI	USA		4,573	2:04.6
32	Scott Giroux	57		USA		4,571	2:04.6
33	Greg Faber	46	San Diego, CA	USA		4,565	2:04.8
34	Rudolf Haverkamp	62	Duesseldorf	GER		4,556	2:05.1
35	Henrik M	55		DEN		4,551	2:05.2
36	Bryan Trainor	36		USA		4,537	2:05.6
37	Corentin Gotteland	31		FRA		4,531	2:05.8
38	Adrien GEIGER	40		FRA		4,526	2:05.9
39	Joe Wilson	50		USA		4,516	2:06.2
40	Nicolas LECOINTRE	50		FRA		4,501	2:06.6
41	Kevin Wodicka	59	Miami Beach	USA		4,493	2:06.8
42	Silvester Wijnia	51		NED		4,492	2:06.8
43	José Luis Bressani	60		USA		4,458	2:07.8
44	Nikolay Hadjiev	50		CAN		4,449	2:08.1
45	Jason Lubs	49		USA		4,444	2:08.2
46	Håkan Wiman	58		SWE		4,441	2:08.3
47	Michael Völker	52		GER		4,426	2:08.7
48	Chris Cogbill	45	La Crosse, WI	USA		4,414	2:09.1
49	David Hallam	52	ON	CAN		4,402	2:09.4
50	Dilys Renaud	40		NED		4,392	2:09.7